Food Name,Insulin Index
1% fat milk (Dairy,34.0
100% Natural Granola,41.0
100% durum semolina,55.0
100% durum wheat pasta,45.7
21g Alcohol (Spiritus Fortis,121.0
4 Bean Mix (Edgells),34.0
40% reduced-fat potato,51.0
60g parboiled rice (Uncle,73.0
68g instant mashed,171.0
"7 Wholegrain Puffs (Kashi,",59.0
90000IU retinol (Arovit) in,69.5
90000IU retinol (Arovit) in,88.3
90000IU retinol (Arovit) in,100.0
90000IU retinol (Arovit) in,129.2
93% fat-free cheddar,20.0
97% fat-free pretzels,74.0
"97g bread (Wonder Bread,",91.0
Acacia fibre (Fibregum),1.0
Acacia honey,48.9
Acid-added sorghum,118.2
Adlay,67.0
Alfacar white bread,70.0
All Bran Cereal (Kellogg's),32.0
All Bran Cereal (Kellogg’s,32.0
All-Bran Complete Wheat,55.0
All-Bran Original (Kellogg,23.0
All-Bran cereal (245g) +,47.0
All-bran + 1.5% fat semi-,120.0
All-bran Plus + 1.5% fat,103.0
Alpen original (Weetabix),76.0
Amala (yam flour paste) +,56.2
Amilo rye bread,80.3
Apple,45.9
Apple juice,64.0
Apple juice (Berri),64.0
Apple juice (Berrivale,47.0
Apple juice + All Bran,40.0
Apple pie (Sara Lee),47.0
Apple-pear porridge (rice,122.0
Apples (Red Delicious),59.0
Avocado,6.0
Avocado (peeled),4.0
Baked beans (Franklins,88.0
Baked beans (canned navy,120.0
Banana,81.0
Banana,81.0
Banana (279g) + full-fat,58.0
Banana (Cavendish),81.0
Banana (peeled),59.0
Banana + full-fat Milk,57.0
Barley kernels (pot barley;,48.0
Barley kernels (pot barley;,51.0
Barquette abricot (LU),77.0
Basmati white rice,52.0
Battered fish fillet (Coles),54.0
Bean stew + plantain,47.09
Beef lasagne (Sara Lee,34.0
Beef meat pie,41.0
"Beef sausage (thin, grilled;",7.0
Beef steak,51.0
Beef steak (158g) +,88.0
Beef steak (grilled),37.0
Beef steak (lean topside,51.0
Beef steak + potatoes,86.0
Beef taco (seasoned beef,24.0
Beer (4.9% alcohol;,20.0
Bilberry 10% + fermented,63.0
Bilberry 10% + fermented,49.0
Black grapes,60.0
Black grapes (Waltham,82.0
Blueberry streusel muffin,69.0
Boiled lentils in tomato,58.0
Bologna,11.0
Bread containing high,44.0
Bread containing whole,59.0
Breast milk,87.0
Brie cheese (Coles),7.0
Brioche,115.0
Broccoli (steamed;,29.0
Bronze sorghum flour bread,56.0
Brown cowpea (boiled),110.2
Brown pasta (boiled; Sam,29.0
Brown pasta (whole-meal,40.0
Brown rice (Calrose rice,62.0
Brown rice (Tai Ken,81.0
Brown rice (boiled;,45.0
Brown rice (transgressive,39.0
Brown sorghum flour bread,50.0
Butter (Western Star,2.0
Butter chicken sauce,16.0
Butternut pumpkin (baked;,77.0
Candeal flour white bread,69.0
Canned navy beans (Eden,23.0
Carrot juice (extracted from,56.0
Carrot juice (fresh),41.0
Carrots (peeled and,44.0
Cassava chips (Abacha),97.02
Cassava dough (Fufu),55.83
Cassava flakes (Garri),69.36
Cauliflower (steamed;,48.0
Cereal-based,75.3
Cereal-based,50.6
Cereal-based,68.5
Cereal-based,65.5
Cereal-based,66.9
Cereal-based,61.5
Cheddar cheese (Grocery-,33.0
Cheerios (General Mills,63.0
Chicken nuggets (Ingham),41.0
Chicken with skin (pan-,19.0
Chickpea salad dip (main,43.1
Chinese steamed white bun,76.0
Chocapic (Nestle),86.0
Chocolate bar with a milky,68.9
Chocolate cake brownie,60.0
Chocolate cake with icing,82.0
Chocolate chip cookie,67.0
Chocolate chip cookies,92.0
Chocolate fudge super,88.0
Chocolate milk (Moove),46.0
Chocolate-chip cookies,92.0
Chocolate-chip cookies,91.0
Chocolate-coated puffed,79.0
Christ Thorn honey,96.0
Cinnamon swirl pastry,42.0
Citrus honey,106.0
Classic full cream milk,71.0
Clinutren HP (enteral,104.6
Coca-Cola,44.0
Coca-Cola,60.0
Coleslaw (Coles,20.0
Commercial liquid-based,52.5
Commercial rye bread,92.5
Cookies (49g) + ice cream,54.0
Corinthian raisins,70.0
Corn (McCain Super Juicy,53.0
Corn Flakes,67.0
Corn chips (The Smith’s,45.0
Cornflakes (Kellogg Foods,55.0
Cornflakes (Kellogg Foods,82.0
Cornflakes (Kellogg's),69.0
Cornflakes (Kellogg’s,75.0
Cornflakes + 1.5% fat,94.0
Couscous,84.0
Cracker,71.0
Cracker (Triunpho),106.0
Cracklin' Oat Bran,48.0
Cream (Dairy Farmers),8.0
Cream cheese (Coles,18.0
Croissant,79.0
Croissant,79.0
"Croissant (Woolworths,",58.0
Croissant + raspberry jam,83.0
Crucial (casein peptide,113.0
Custard (Dairy Farmers),57.0
Dairy low-fat milk + white,107.9
Dates (Khulas variety) +,62.0
Dates (Khulas variety) +,64.0
Doughnut with cinnamon,74.0
Doughnut with cinnamon,54.0
Dried bean stew,133.7
Dried fig fruit extract,76.0
Dried fig fruit extract,84.0
Dried fig fruit extract,86.0
Dried fig fruit extract,76.0
"Eggs (159g, poached) +",53.0
Eggs (poached),23.0
Eggs (poached),31.0
Eggs (poached),31.0
Einkorn crushed whole,72.0
Einkorn honey-salt,76.0
Einkorn yeast leavened,98.0
Elevated amylose wheat,155.0
Elevated amylose wheat,132.0
Endosperm rye bread,68.0
Endosperm rye bread,61.0
Endosperm rye porridge,71.0
Energy Mix (Quaker),83.0
Energy bar,61.0
Energy bar + filtered,63.0
Enteral nutrition,114.15
Enteral nutrition with fibre,104.1
Evolo rye bread,84.8
Extruded product with,80.0
Extruded product without,65.0
Fat-free blueberry muffin,69.0
Fat-free oatmeal raisin,54.0
Fermented oat-milk (5%),76.0
Fermented oatmeal,86.5
Fermented oatmeal,63.8
Fermented oatmeal,76.9
Fermented oatmeal,68.9
Fermented oatmeal,70.8
Fermented sorghum,179.4
"Filmjolk (fermented milk,",98.0
Finnish bread + butter +,87.0
Follow-on formula milk,110.0
Follow-on formula milk,94.0
Follow-on formula milk,89.0
Follow-on formula milk,53.0
Foo-foo corn + Ndole,40.19
Forest honey,63.0
Formula milk for special,142.0
Formula milk for special,96.0
Formula milk for special,152.0
Formula milk for special,138.0
Formula milk for special,209.0
Formula milk for special,97.0
Frankfurter / hot dog,16.0
French baguette +,81.0
French baguette + butter +,77.0
French bread + butter + jam,76.0
French fries (McCain’s,54.0
French fries (McDonald’s),57.0
French fries (oven-baked;,74.0
French toast enriched with,90.0
French toast obtained from,79.0
French vanilla classic ice,54.0
French vanilla super moist,67.0
Frosted Flakes (Kellogg,72.0
Frosties + 1.5% fat semi-,105.0
Frozen corn (McCain’s,39.0
Fruit flavoured beverage,66.0
Fruit flavoured beverage +,56.0
Fruit porridge (skim milk,149.0
Fruit punch (Fruity,76.0
Full-fat milk,33.0
Full-fat milk (Dairy,33.0
Genetically modified-,34.2
German bread + butter +,99.0
Gin (40% alcohol),1.0
Ginger-bread,73.0
Glucose syrup,104.0
Glucose syrup + filtered,87.0
Grain bread,71.0
Grain bread (78g) + peanut,44.0
Grain bread (Burgen Soy,71.0
Grain bread (Burgen Soy,42.0
"Grain bread (Burgen, Soy-",52.0
Grain bread (TipTop,41.0
Gran’Dia - banana com mel,61.0
Gran’Dia chocolate com,61.0
Grape,72.2
Ham (shaved; Coles),19.0
Hassawi rice,49.0
Healthy snack (containing,47.79
Heather honey,49.1
High fructose corn syrup,65.0
High fructose corn syrup +,58.0
High-Ca cracker (Jacob's),86.0
Hokkien noodles (Kan,22.0
Honey Smacks (Kellogg,49.0
Honey dew melon,93.0
Honey-raisin bran muffin,37.0
Honeydew melon,127.0
Honeydew melon + banana,101.0
Honeydew-melon (100g) +,116.0
Honeysmacks (Kellogg’s,67.0
Ice tea (Narkena Ltd),69.0
Infant formula milk,94.0
Infant formula milk (Wyeth,80.0
Instant chocolate flavoured,80.0
Instant vanilla flavoured,62.0
Iron Bark honey,42.0
Italian biscuits + coffee +,92.0
Jasmine white rice,76.0
Jasmine white rice (Royal,75.0
Jatz cracker (Arnott’s Jatz),45.0
Jelly beans (Grocery,117.0
Jellybeans (assorted,160.0
Kaskelott rye bread,81.5
Kibbeh saynieh (main CHO,59.9
Koki beans + cassava,46.75
Lactose solution + 150mL,50.0
Lamb (grilled),21.0
Lemon ice tea (TAISUN),95.0
"Lentils (15mL olive oil,",58.0
Lentils served with tomato,42.0
Linden honey (heated),60.4
Linden honey (not heated),61.0
Liquid concept product,71.5
Liquid protein drink,88.0
Locust pod honey,107.6
Long grain rice (high,96.0
Low-fat cottage cheese,52.0
Low-fat plain kefir,112.0
Low-fat processed cheese,42.0
Low-fat strawberry kefir,142.0
Low-fat strawberry yoghurt,84.0
Low-fat vanilla ice-cream,69.0
Lucky Charms cereal,69.0
Mabella porridge (no sugar),137.0
Mabella porridge with,87.8
Maltitol,17.79
Mars bar,122.0
Mars bar (Mars,89.0
Mature cheddar cheese,45.0
Middle Eastern bread,81.6
Milk (Dairy Farmers),24.0
Milk and cocoa cream,97.9
Milk chocolate (Hershey,34.0
Milk chocolate ball,63.8
Milk powder (130g),8.0
Mixed flora honey,104.4
"Model product (rice flour,",118.0
Modified wheat flakes,85.0
Muesli bar (Uncle Toby’s,34.0
Multifloral honey,52.4
Mung bean noodles (boiled;,38.0
Natural muesli (Uncle,46.0
Nikolai Lager 0.0% (Non-,88.0
Noodles (boiled; Goto-,22.0
Noodles (boiled; Katokichi-,46.0
Noodles (boiled; Simabara-,22.0
Oat drink with β-glucan 2g,75.0
Oat drink with β-glucan 4g,57.6
Oat drink with β-glucan 4g,41.8
Oat drink with β-glucan 6g,51.1
Oatmeal porridge (Uncle,40.0
Oilseed-rape honey,57.0
Olive oil,3.0
Orange (peeled),44.0
Orange juice (Mr Juicy),55.0
Oranges (Navel),60.0
Ordinary white bread,68.0
Organic coconut flower,36.7
Organic coconut flower,20.7
Organic coconut flower,18.4
Oriental melon,115.5
Original Shredded Wheat,91.0
Oro (Saiwa),87.0
Pain au lait (Pasquier),74.0
Panjacks (White Wings,58.0
Pasta (201g) + lentils,45.0
Pasta (spaghetti) enriched,50.1
Pasta (spaghetti) enriched,55.0
"Pasta (white spiral pasta,",49.0
"Pasta (white spiral pasta,",40.0
Peach,79.7
Peach (raw; Australia),39.0
Peach-mango frozen,64.0
Peaches canned in juice,54.0
Peaches canned in syrup,65.0
Peanut butter (Kraft Foods,11.0
Peanut butter (smooth;,15.0
Peanuts,9.0
Peanuts,57.0
Peanuts (salted & roasted;,15.0
Peanuts (salted roasted;,20.0
Pear,44.5
Peas (steamed from frozen;,37.0
Peptamen (whey peptide,158.2
Persimmon,47.1
Petit brun extra (LU),75.0
Picasso rye bread,81.5
Pizza (90g) + Coca-Cola,85.0
Pizza (McCain Foods);,62.0
Pizza (McCain’s),47.0
Pizza (Pizza base: white-,64.0
"Plain Biscuit, Arrowroot",48.0
Plain popcorn,54.0
Plain potato chips (crinkle,61.0
Plain puffed rice (Rice,64.0
Plain white rice (Thai Hom,89.0
Plain white rice (Thai Hom,54.0
Plain white rice (boiled;,64.0
Plantaben (10.5g Ispaghula,64.0
Plantaguar (10.5g Guar,60.6
Polished brown rice||,68.0
Popcorn (Uncle Toby’s Inc),39.0
Pork (grilled),19.0
Porridge (Uncle Toby’s Inc),29.0
Porridge (rolled oats) +,96.0
Post Grapenuts (Post Foods,110.0
Post Great Grains (Kraft,57.0
Post Honey Bunches of,61.0
"Potato (peeled, boiled;",88.0
Potato (steamed;,75.0
Potato (steamed; Ainoaka),97.0
Potato (steamed; Dejima),47.0
Potato chips (The Smith’s,45.0
Potatoes (boiled and cold,128.0
Potatoes (boiled and cold,134.0
Potatoes (boiled; Russet),121.0
Potatoes (freshly boiled;,185.0
Potatoes (peeled and boiled,121.0
"Prawns (peeled, boiled;",21.0
Preload dairy low-fat milk,77.4
Preload sweetened soy milk,108.5
Prince-gout chocolat (LU),77.0
Principe megamanana,80.0
P’tit dejeuner chocolat (LU),75.0
P’tit dejeuner miel et,66.0
Raisin Bran cereal (Kellogg,69.0
Raisins (Sunbeam Foods),42.0
Raspberry jam (30g) +,113.0
Raspberry jam (Cottees),62.0
Raspberry jam (Cottees),85.0
Raw 1.0mm oat flake meal,77.0
Red Apple (Red Delicious),43.0
Reduced fat (1.5%) cow’s,86.0
Reduced-fat (1.5%) cow’s,59.0
Reduced-fat chocolate chip,49.0
Reduced-fat cottage cheese,40.0
Regular chocolate chip,33.0
Regular milk,90.0
Rice (Hinohikari),71.0
Rice (Koshihikari),72.0
Rice (Nihonbare),50.0
Rice (Sato-no-gohan),72.0
Rice + peas + soy sauce +,70.0
Rice + peas + soy sauce +,85.0
Rice + peas + soy sauce +,81.0
Rice + tomato soup,70.91
Rice Krispies/Bubbles,94.0
Rice bran arepa (corn meal,56.59
Rice bran soy milk,111.4
Rice dosa,114.0
Rice idli,114.0
"Rice porridge (rice flour,",134.0
Rice vermicell (100% long,41.0
Rice vermicelli (99% long,44.0
Rice vermicelli (long grain,84.0
Rice vermicelli (long grain,38.0
Rice vermicelli (long grain,19.0
Rice vermicelli (long grain,43.0
Roast chicken,23.0
Roast chicken (75g) +,51.0
Roast chicken + grain bread,44.0
"Roast chicken, without skin",17.0
Roasted + steamed 0.5mm2,101.0
Roasted 0.5mm oat flake,84.0
Roasted 1.0mm oat flake,58.0
Rolled oats + sugar + 1.5%,83.0
"Ropy milk (langfil, Arla) +",97.0
Rotary-molded biscuit,62.0
Rotary-molded biscuit,54.0
Rotary-molded biscuit with,56.0
Rusk without wheat bran,79.0
Rye bran bread,128.0
Rye bread (with lactic acid,65.0
Rye kernel bread,60.0
Rye wheat sourdough bread,72.0
Rye-grain bread containing,56.0
Salvation Jane honey,52.0
Samp,153.0
Samp + beans,83.8
Sandwiched rotary-molded,58.0
Seedless raisins (Sunbeam,31.0
Semolina spaghetti (Barilla),46.0
Sherbet (Frosty Fruits,76.0
Short-cut bacon (Primo,9.0
Skim-fat milk (Dairy,60.0
Snickers bar (Masterfoods),37.0
Soft baked cake with wheat,76.0
Soft baked cake without,85.0
Soft mealiemeal porridge,117.7
Soft mealiemeal porridge,135.3
Soft pretzel (Brezel;,102.0
Solid protein bar,90.0
Soy drink high in,27.0
Soy drink high in,45.0
Soy milk (Chocolate Light;,15.0
Soy milk (Natural Light;,10.0
Special K (Kellogg Foods,48.0
Special K (Kellogg Foods,86.0
Special K (Kellogg's),97.0
Special K (Kellogg’s,66.0
Sponge cake (Castilla),52.0
Standard wheat flakes,96.0
Steamed 0.5mm barley,85.0
Steamed 1.0mm barley,81.0
Steamed 1.0mm oat flake,65.0
Stiff mealiemeal porridge +,98.2
Stiff mealiemeal porridge +,76.4
Strawberry fruit yoghurt,115.0
Stuffed grape leaves (main,103.9
Sugar honey,75.4
Sugar-free soy milk (F&N),99.0
Super moist yellow cake,53.0
"Sushi, chicken roll (I Love",48.0
Sustain (Kellogg Foods,52.0
Sustain (Kellogg’s Australia,71.0
Sweet biscuit 01 (Danone,56.0
Sweet biscuit 02 (Danone,58.0
Sweet biscuit 03 (Danone,63.0
Sweet biscuit 04 (Danone,60.4
Sweet biscuit 05 (Danone,53.0
Sweet biscuit 06 (Danone,54.0
Sweet biscuit 07 (Danone,63.1
Sweet biscuit 08 (Danone,57.3
Sweet biscuit 09 (Danone,52.0
Sweet biscuit 10 (Danone,59.5
Sweet biscuit 11 (Danone,53.6
Sweet biscuit 12 (Danone,49.5
Sweet biscuit 13 (Danone,56.3
Sweet biscuit 14 (Danone,53.4
Sweet biscuit 15 (Danone,62.0
Sweet biscuit 16 (Danone,51.7
Sweet biscuit 17 (Danone,56.1
Sweet biscuit 18 (Danone,59.2
Sweet biscuit 19 (Danone,51.9
Sweet biscuit 20 (Danone,54.0
Sweet biscuit 21 (Danone,54.0
Sweet biscuit 22 (Danone,49.0
Sweet biscuit 23 (Danone,50.0
Sweet biscuit 24 (Danone,59.8
Sweet chestnut honey,49.0
Sweet potato (orange;,96.0
Sweetened soy milk +,134.2
Taco (30g corn tortilla) +,13.0
Tangerine,60.2
Taro (steamed),73.0
Teochew mee pok noodles,61.5
Thailand red rice,59.0
The Original Pancake &,110.0
The' (LU),72.0
Tim Tam (Arnotts),27.0
Tofu (Soyco),21.0
Tomato pasta sauce (Paul,41.0
"Tortilla (white, corn; San",36.0
Tuna (110g) + white rice,68.0
Tuna (Tuna Chunks in Oil;,53.0
Tuna canned in oil (drained;,16.0
Tuna canned in water,26.0
Tuna chunks in oil (Coles),22.0
UKMRC10 red rice,69.0
UKMRC11 red rice variant¶,69.0
UKMRC9 red rice variant¶,51.0
Ultra chocolate classic ice,71.0
Upma,114.0
Vanilla ice cream (Dairy,89.0
Vanilla ice cream (Dairy,65.0
Vanilla ice cream (Dairy,89.0
Venezuelan arepa (corn,55.44
Veritable petit beurre (LU),72.0
Vicello rye bread,73.7
Vitasnella frollini (Saiwa),90.0
Walnuts (44g) + raisins,35.0
Walnuts (Lucky California),5.0
Walnuts (Lucky California),7.0
Walnuts + raisins + carrot,22.0
Water crackers (Grocery,87.0
Water crackers (Grocery,64.0
Watermelon,83.7
Weetbix (Sanitarium),41.0
Wheat paste + plain ewedu,47.6
Wheaties (General Mills,78.0
White Wine (11% alcohol),3.0
White bagel,91.0
White bread,82.0
White bread,78.0
White bread,81.0
White bread (100g) with,43.0
"White bread (Sunblest,",73.0
White bread (Yamazaki),69.0
White bread (precooked,68.0
White bread + filtered,67.0
White bun with red bean,98.0
White chocolate bar (Milky,63.0
White fish (Ling fish fillets;,59.0
White fish (Ling) fillet,43.0
"White pasta (boiled; spiral,",29.0
White pasta (spirals),40.0
White rice (100g;,84.2
White rice (125g;,67.5
White rice (125g;,61.7
White rice (138g;,73.7
White rice (138g;,42.9
White rice (145g;,76.5
White rice (150g;,76.1
White rice (150g;,81.0
White rice (150g;,92.0
White rice (Calrose rice,79.0
White rice (Rambutan,63.0
White rice (SunRice),79.0
White rice (Sunwhite) +,86.6
"White rice (Sunwhite, Rice-",58.0
White rice (Thai Hom Mali,68.0
White rice (Thai Hom Mali,70.0
White rice (normal amylose,64.0
White rice flour bread,70.0
White sorghum flour bread,44.0
White wheat bread,99.0
White wheat bread,94.0
White wheat bread,87.0
White wheat bread,38.0
White wheat bread,36.0
White wheat bread + butter,96.0
White wheat bread + butter,105.0
White wheat bread + butter,94.0
White wheat bread soaked,108.4
White wheat bread soaked,94.2
White wheat bread soaked,84.6
White wheat porridge,87.0
Whole grain biscuit filled,74.0
Whole grain biscuits,86.0
Whole grain oat muesli,83.0
Whole grain oat protein,111.0
Whole grain protein cereal,122.0
Whole grain rye,89.0
Whole grain rye (Amilo),72.0
Whole grain rye (Haute,103.0
Whole grain rye (Nikita),93.0
Whole grain rye (Rekrut),78.0
Whole grain rye bread,73.0
Whole grain rye bread with,71.0
Whole grain rye bread with,75.0
Whole grain rye porridge,88.0
Whole grain triticale,68.0
Whole grain wheat bread,98.0
Whole meal bread (85g) +,98.0
Whole meal bread (Riga,96.0
Whole soy powder cake,48.0
Whole wheat kernel bread,63.0
Whole-meal bread (Riga,96.0
Whole-meal bread (Riga,64.0
Wholegrain (wholewheat),55.1
Wholemeal bread,73.0
Wholemeal bread (Riga,70.0
Wholemeal flour gruel,110.0
Wholemeal rye bread with,70.0
Wholemeal spelt wheat,77.0
Wild-type rice,54.4
Yam (steamed; Chinese,64.0
Yam + groundnut soup,50.71
Yellow Box honey,40.0
Yoghurt (Ski D’lite low-fat,115.0
Yoghurt (plain; Dairy,46.0